Heart-Friendly Exercises

A:

We know that active people have higher “good” HDL and lower “bad” LDL cholesterol, so exercise is a great way to keep cholesterol levels in check. That said, it isn’t necessary to go out and train for a marathon. Simply moving your body for 30 minutes every day makes a difference. You can walk briskly around the neighborhood, ride your bike, or try yoga or Pilates. Also, it’s OK to divide the 30-minute time periods. Walk around the block for 15 minutes on your coffee break, for example, then walk again on your lunch break.

The best exercise plans, however, include daily aerobic activity and strength training two to three times a week. For aerobic activity, you should be working up a sweat but still able to carry on a conversation. For strength training, try a beginner’s Pilates or toning class at the local community center or gym.

Going to a gym enables you to be around others who are accomplishing the same goals. This can be very motivating. But if you’d rather buy weights to use at home, it’s a good idea to get some initial instruction first from a trainer.

Whatever you decide, though, doing something active every day will help your cholesterol, plus it will reduce your risk for diabetes, high blood pressure and being overweight, all of which also contribute to heart disease.

Photo: Corbis Images

Elizabeth Klodas, M.D., is a cardiologist in Edina, Minn., and a fellow of the American College of Cardiology. She is also the author of
Slay the Giant: The Power of Prevention in Defeating Heart Disease and a medical editor for WebMD. She has previously contributed toLife & Beauty Weekly.